Lighter dinner rolls offer fiber boost, too
| • | Picture-perfect food |
By Elaine Magee
Q. I really love baking homemade rolls for the various holiday dinners and celebrations. I have a bread machine and none of the books I have include a recipe for a light, higher-fiber dinner roll. A couple people in my family have acid reflux and really have had success controlling their heartburn with lower fat, high-fiber offerings. I figure you might have one up your sleeve. Do you?
A. You bet I have a light, higher-fiber dinner roll (or two) up my sleeve! Most holiday celebrations include a wonderful dinner roll, some fancier than others. I figure most of you are looking for a lower fat, higher-fiber version of a more traditional type of roll, like the kind served on Thanksgiving. So, I've lightened up and added some wheat flour to a traditional cloverleaf roll recipe.
We cut almost a stick of butter from this recipe and switched to a smarter fat (canola oil), lowered the fat from milk, decreased the salt, eliminated the egg yolk and used more than half whole- wheat flour.
The original recipe contains 183 calories, 7 grams fat, 4 grams saturated fat, 30 mg cholesterol and only .5 gram fiber per roll. This one offers half the fat and saturated fat, more than 90 percent less cholesterol and 2 grams of fiber per roll.
WHEAT CLOVERLEAF ROLLS
Set bread machine to "dough" cycle and add the ingredients into the bread machine pan in the order listed or follow the instructions of your bread machine manufacturer if different from the following:
In the bread machine, combine milk, sugar, canola oil, sour cream and nutmeg. Dump in the whole-wheat flour and the white flour. Pour the salt into one corner of the pan and make a well in the center of the flour. Pour the yeast into the well.
Start the dough cycle, which should take about 1 hour and 40 minutes. Once that is complete, place dough on a lightly floured sheet of wax paper and lightly cover the ball of dough with the flour.
Coat the inside of 16 muffin cups with canola cooking spray and begin preheating the oven to 400 degrees with the rack in the middle position.
Cut the big ball of dough into four equal pieces. Then take one of the pieces and cut it into four more pieces (each of these makes one roll). Take one of the roll pieces and cut it into three equal parts. Gently roll each part into a ball and place all three in one of the prepared muffin cups. Continue with the remaining three pieces, filling a total of four muffin cups.
Repeat with remaining dough to fill all 16 muffin cups. Spray the tops with canola cooking spray. Place muffin tins on or near the preheating oven (or anywhere fairly warm). Let rise, loosely covered with a thin kitchen towel until almost doubled in size, about 40 minutes. Bake until golden, about 15 to 20 minutes.
Makes 16 rolls.
• Per roll: 143 calories, 4.5 g protein, 25 g carbohydrate, 3 g fat, .4 g saturated fat, 1.6 g monounsaturated fat, 1 g polyunsaturated fat, 1 mg cholesterol, 2.5 g fiber, 146 mg sodium. Calories from fat: 19 percent. Omega-3 fatty acids: .3 Omega-6 fatty acids: .6, Weight Watchers Points: 2
Elaine Magee is author of "The Recipe Doctor Cookbook" and "The Flax Cookbook." Reach her through www.recipedoctor.com. Personal responses can't be provided. This column is distributed by McClatchy-Tribune News Service.
